Tomato Cucumber Chickpea Salad
This Tomato Cucumber Chickpea Salad is a perfect summer side dish salad to accompany any kind of food cooked on the grill! And I’m updating this favorite salad to have more tomatoes, cucumbers, Feta cheese, and parsley to go with the chickpeas, so it’s lower in carbs!
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This Tomato Cucumber Chickpea Salad is a perfect summer side dish that’s so flavorful, partly due to the technique of marinating the garbanzo beans so they’re infused with the flavors of the dressing. And for me this is a favorite salad to make when it gets to be that time of year when nearly every meal needs to include some kind of salad with tomatoes and cucumbers.
But you might have noticed I’m doing a long term project to update some of my older salads with beans so they have more lower-carb ingredients in proportion to the beans, and this recipe recently got a very nice update! Now this flavorful salad has lots more tomatoes, cucumbers, Feta, and herbs to go with the garbanzo beans, which makes it into a salad that I hope might tempt more carb-conscious eaters to try the recipe!
I think this salad is perfect to take to a summer party or serve as a side dish when you’re inviting people over and cooking on the grill. And if you don’t eat dried beans much, check out the new nutritional info and see what you think.
(In case some of you were fans of the original version that was higher in carbs, you can still find that here.)
What ingredients do you need for this recipe?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- canned garbanzo beans (chickpeas)
- white balsamic vinegar (affiliate link)
- extra virgin Olive Oil (affiliate link)
- Spike Seasoning (affiliate link) or another all-purpose seasoning blend
- diced tomatoes
- diced cucumbers
- chopped fresh parsley (or see other options for herbs)
- salt and fresh ground black pepper to taste
- crumbled Feta
What balsamic vinegar did I use?
Please don’t skip the step of marinating the garbanzos in the balsamic vinegar dressing for that extra flavor boost, even if you have to marinate them for a shorter time. I’ve made this salad plenty of times with regular balsamic vinegar, but when I made it to update the recipe I used white balsamic vinegar (affiliate link), which kept the light color of the beans. If you have white balsamic vinegar I’d definitely use it for a prettier salad, but this salad will be tasty with any balsamic vinegar you have on hand!
What herbs will work for the Tomato Cucumber Chickpea Salad?
When I updated this recipe and got ready to take new photos I had parsley growing on the patio, so I used that and we loved it in the salad. But fresh basil would also be great here, so use whichever you prefer.
How many carbs are in the Tomato Cucumber Chickpea Salad?
The updated version of the salad with a lot of tomatoes, cucumbers, Feta cheese, and herbs and not too many beans has 12.6 net carbs per serving, and 8 grams of protein. I’m not tagging the recipe as low-carb, but I hope that’s low enough carbs for more people to try it.
How to make Tomato Cucumber Chickpea Salad:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- The canned chickpeas need to be put in a colander, rinsed with cold water, and then drained well.
- While beans drain, whisk together balsamic vinegar, lemon juice, olive oil, and Spike Seasoning (affiliate link) or another seasoning of your choice. It’s important to use good quality extra virgin olive oil and balsamic vinegar.
- When beans are well drained, place them in a in Ziploc bag, add the marinade mixture, and let beans marinate in the refrigerator for 2 – 4 hours (or as long as you can).
- When you’re ready to start chopping the tomatoes and cucumbers, let the marinated garbanzo beans drain, saving the reserved dressing. Taste the dressing for seasoning, adding more vinegar and/or lemon juice if you want a more strongly flavored dressing.
- Use fresh, flavorful tomatoes and fresh small cucumbers. I used equal parts tomatoes and cucumbers, but you can vary the proportions a bit depending on what you have. If you use larger tomatoes that are juicy, I’d drain tomatoes in a colander.
- I just chopped the parsley with a knife, but you could also use herb scissors if you have them.
- Put tomatoes and cucumbers into a bowl and mix in drained garbanzos, chopped parsley (or basil), and reserved dressing.
- Then season the salad with salt and pepper, add Feta and toss salad to gently mix.
- Serve the Tomato Cucumber Chickpea Salad salad right away, with a little more Feta to add at the table if desired.
Make it a Meal:
Tomato Cucumber Chickpea Salad could be served as a side dish with any of these low-carb summer main dishes:
- Kalyn’s Souvlaki
- Grilled Chicken Thighs Recipe
- Marinated Beef Kabobs
- Marinated Grilled Pork Sirloin Chops
- Grilled Sausage and Peppers
More Salads with Fresh Tomatoes:
If you’re a fan of salads with summer tomatoes, check out my great collection of 20 Summer Tomato Salads!
Tomato Cucumber Chickpea Salad
This Tomato Cucumber Chickpea Salad is a perfect side dish salad for something cooked on the grill, and I've updated the recipe to use more tomatoes, cucumbers, Feta, and herbs in proportion to the beans for a salad with fewer carbs.
Ingredients
- one 15.5 oz. can garbanzo beans
- 3 T balsamic vinegar (see notes)
- 1 T fresh-squeezed lemon juice
- 5 T good quality extra virgin olive oil
- 1 tsp. Spike Seasoning (see notes)
- 2 cups diced tomatoes
- 2 cups diced cucumbers
- 1 cup chopped fresh parsley (see notes)
- salt and fresh ground black pepper to taste
- 1 cup crumbled Feta, plus more to add at the table if desired
Instructions
- Put garbanzo beans in colander and rinse very well until no more foam appears. (I like to remove any chickpea skins that come off when you’re rinsing the beans but that's totally optional.)
- Let beans drain at least 15 minutes while you mix the dressing. (I sometimes pat them dry with a paper towel if I’m in a hurry and they seem quite wet.)
- Mix olive oil, balsamic vinegar, fresh lemon juice, and Spike Seasoning (affiliate link) with a whisk.
- Place beans in small Ziploc bag, pour dressing over and marinate beans in refrigerator 2 - 4 hours.
- When you’re ready to prepare the salad, remove beans from refrigerator and drain them in a colander, reserving the dressing.
- Taste dressing for seasoning, and add a bit more balsamic vinegar and/or lemon juice if you want a more strongly flavored dressing.
- Dice tomatoes and if they’re extra juicy, put in colander to drain while you prepare other ingredients.
- Cut cucumbers into fourths lengthwise, and then into pieces about 1/2 inch wide. (If cucumbers seem wet, pat dry with paper towel.)
- If needed, put parsley or other herbs into salad spinner and wash, spin dry or dry with paper towels, and cut with herb scissors or coarsely chop using a chef’s knife.
- Combine tomatoes, cucumbers, garbanzo beans and parsley in a bowl and toss with reserved salad dressing. (You may not want all the dressing if you prefer your salads more dry.)
- Season salad with salt and fresh ground black pepper to taste, then gently mix in the crumbled Feta.
- Serve right away, with more Feta to add at the table if desired.
Notes
I used white balsamic vinegar (affiliate link)ย for this recipe, but any good tasting balsamic vinegar will work.ย
If you don't have Spike Seasoning (affiliate link) use any all-purpose seasoning blend. I would taste the dressing and add a bit more Spike if you like that flavor.
We loved this salad with parsley but fresh basil would also be delicious.
This recipeย inspired byย The South Beach Diet Quick and Easy Cookbook, with lots of adaptations by Kalyn.ย ย
Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 211Total Fat 13gSaturated Fat 3.9gTrans Fat 0gUnsaturated Fat 7.6gCholesterol 17mgSodium 654mgCarbohydrates 18gFiber 5.4gSugar 5.8gProtein 8g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
The Tomato Cucumber Chickpea Salad recipe has about 12.6 net carbs per serving (and 8 grams of protein), which might not be too much of a splurge for some low-carb eaters, although it’s too high in carbs for Keto. This recipe is suitable for any phase of the original South Beach Diet, since beans are considered to be a “good” carb for South Beach.
Find More Recipes Like This One:
Use the Salads Index to find more salad ideas! Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalynโs Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes Iโm sharing there.
Historical Notes for this Recipe:
This recipe for a side dish salad with cucumbers, tomatoes, chickpeas, and Feta was first posted in 2006! It was updated in 2018 with new photos, and was updated again into a version with fewer carbs and better photos in 2025.
35 Comments on “Tomato Cucumber Chickpea Salad”
I really enjoyed this salad ideaโchickpeas are such a versatile and satisfying base! I love how fresh and colorful this version is with cucumber and tomato.
Thanks for sharing your recipeโyour blog always inspires healthy cooking ideas!
I’m glad you like the recipe. I know you had good intentions in sharing your similar recipe, but I can’t let people post links in the comments here. If I do, my site will be over-run with spam comments advertising things!
can i print recipe??
Yes, you would have scrolled past the PRINT button to leave this comment. Look about 3//4 of the way down the page for a the recipe title, a small thumbnail photo, and a green button that says PRINT.
If you have a hard time finding that, go to the very top of the post and click the link that says JUMP TO RECIPE right under the recipe title. That will take you directly to the complete recipe where the PRINT button is located.
I am always looking for more ideas to enjoy garbanzo beans and marinating them is brilliant! I cannot wait to try it! This salad looks fantastic! Thank you for linking to my recipe, Kalyn!
Thanks Anna; glad you like it. The marinated garbanzos are so good!
OK. Mine looked really GROSS. Will use regular vinegar next time. Tasted fine, though.
Hmm, mine looked fine as you can see in the photo. Glad you liked the taste.
Joy, it does make a big difference!
I really like your idea to marinate the garbanzo beans. I've just added garbanzos to Greek salad before, they were still good but I think marinating them first is a great idea.
Heather, I would just use a different type of beans that you do like (maybe pinto beans?)
Hi Kalyn,
I just tried this recipe today and it was delicious, especially the tomatoes and Feta with the dressing. However, I'm not a huge fan of chickpeas. I made it anyway thinking this might change my mind but I just can't get past the texture. I don't know, something about them just bother my tastebuds. What would you recommend as a subsitute? I love all of the other ingredients! (I also used dried Oregano since I didn't have any fresh.)
Heather
Katie, hope you enjoy it!
YUM! What a fab idea to marinate the beans. This looks wonderful…just might be my lunch tomorrow.
This looks amazing. I'm a big fan of chickpeas, so I like the idea of marinating. Chickpeas are nutritional powerhouse and I've written about the specific benefits. Also, my husband is Lebanese, so I've learned to cook many dishes with chickpeas…beyond hummus. I like this idea a lot! Thanks.
Sounds delicious! I'm not sure why I never thought of adding chickpeas to my Greek salads. Sheer genius, thank you for sharing!
You are on a role with these summer-licious salads! I love all of them.
Oh yes, I would love this with cilantro too.
I just made this tonight!!! It was sooo awesome! We loved it. I used cilantro instead of parsley/oregano! It was wonderful…but we love the taste of cilantro. Thanks for this recipe so much!
This salad looks so fresh and delicious! Nothing is better than crisp veggies ๐ And anything Greek is a-ok in my book! Can't wait to try this out, thanks for the recipe.
That looks delicious! Salads like that are my stand-by summer lunches or side dishes with dinner. Absolutely love them!
Although I don't have a vegetable patch(I live in an apartment), I tried your recipe and really enjoyed it. I skipped the parsley though, I really hate the taste.
Thi9s looks like the perfect dish for summertime…I would eat it for lunch lots and probably will do that soon. I like fresh oregano but would add basil, too. Yummy!
Marinating the garbanzo beans is such a great way to add flavor. I adore fresh oregano and am so happy to have another recipe in which to use it. The updated photo is fabulous!
That looks delicious and refreshing!!!
Isn’t it remarkable that some cultures would use the names for oregano, thyme, savory, and marjoram interchangeably?! They are such different flavours.
I confess that I’ve never been a big fan of fresh oregano – it’s so strong tasting. (I’m pretty sure that the oregano we have is Greek oregano) We dry ours and use it on pizzas.
But I adore fresh marjoram and love to put it with parsley into ricotta cheese for stuffing manicotti.
-Elizabeth
P.S. One of the vegetable stores sells herbs for planting. All the summer savory containers are labelled “Italian oregano”!
Kalyn,
just checked my oregano, it should be Mediterranean type. I’m trying to grow marjoram, hope I have a chance to share its story/recipe in WHB soon.
I agree Virginie, you’re lucky to have a garden. I wish one day we have one,too.
This salad rocks!
I would like attend to WHB but here in Algeria, the only available herbs are mint,parsley and cilantro! Although the climate is available, there is such a limited variety, I can’t understand why.
I will return to Istanbul in July and find some herbs to write and share about.
Virginie, I love my garden. I don’t think I could live in an apartment, even though I love big cities.
Michele, it was really good. I’m going to try feta next time though. The goat cheese got runny overnight.
Gattina – the Mexican oregano is quite delicious too, at least in my opinion.
Tony, I’m hosting. Sorry if I didn’t leave enough reminders, but I started to feel like I was boring everyone to death mentioning it.
Sher, I love the look of the oregano plant too.
Ed, I’m going to learn how to use del.icio.us this summer when I have some time.
mmmm fresh origano. I’ve posted thisd to del.icio.us and hope I remember it for my summer.
My oregano is doing good too. It’s such a pretty plant, isn’t it? I love all the flavors and textures in your salad.
are you goin to host the WHB today? I am writing a post right now..
Kalyn,
I can imagine I get all the fantastic flavors (sweet and tangy) and textures (crunchy and soft) just in this salad! Thanks for the info on oregano, I’ll see what type my oregano belongs to. And big thanks for hosting the event!
That looks very tasty! Many of my favorite flavors all in one dish!
Lucky you are to garden. You can get fresh herbs whenever you like to make so perfumed salads !